Home About SleepEZ For Physicians For Patients Learn More About Sleep Disorders Contact Us
SleepEZ: Diagnostic Excellence in a Serene Setting


Archive for the ‘Fitness and sleep’ Category

Sleepless in America-National Geographic Trailer

December 12th, 2014 Raquel Rothe


A MUST watch for EVERYONE!

Tom Brady Explains Why He Goes To Sleep At 8:30

November 13th, 2014 Raquel Rothe

Sleep and performance go hand in hand!

  • NOV. 10, 2014, 10:51 AM
  • 134,419
  • 11
tom brady patriotsJeff Zelevansky/Getty Images

See Also

At age 37, Tom Brady is still one of the best quarterbacks in the NFL.

For years, many have been anticipating his inevitable decline. Twice in the past four years the Patriots have drafted quarterbacks in preparation for the post-Brady era.

But every time he starts to look his age, he manages to put together a string of strong performances in which he looks like the Brady of old.

On Monday, Brady did an interview with WEEI radio in Boston, and he talked about how he stays youthful.

One of his strategies: getting plenty of sleep.

In a recent column, ESPN’s Bill Simmons said that Patriots wide receiver Julian Edelman told him Brady goes to sleep at 8:30 each night.

WEEI asked Brady about the 8:30 p.m. bedtime. He said he went to sleep so early because football was the only thing he loved to do, and all his decisions were designed to keep him playing at an age when most players retire.

“Strength training and conditioning and how I really treat my body is important to me, because there’s really nothing else that I enjoy like playing football,” he said. “I want to do it as long as I can.”

Here’s his entire answer when asked about his sleep habits (full audio here):

I do go to bed very early because I’m up very early. I think that the decisions that I make always center around performance enhancement, if that makes sense. So whether that’s what I eat or what decisions I make or whether I drink or don’t drink, it’s always football-centric. I want to be the best I can be every day. I want to be the best I can be every week. I want to be the best I can be for my teammates. I love the game and I want to do it for a long time. But I also know that if I want to do it for a long time, I have to do things differently than the way guys have always done it.

I have to take a different approach. Strength training and conditioning and how I really treat my body is important to me, because there’s really nothing else that I enjoy like playing football. I want to do it as long as I can.

Later in the conversation, Brady talked about how different his lifestyle was from his early days in the NFL. He said he was “fast and loose” when he was 25 but would not change a thing:

The 25-year-old Tom Brady had a great time. I probably wouldn’t change much from those days … I was kind of fast and loose back then … I wouldn’t change anything when I was 25.

I tell [young players], I say, ‘You guys live it up, enjoy it. Because there’s going to be a time when you don’t have that opportunity again.’ You try to make good decisions and your mistakes you don’t want to be permanent. But when you’re in your youth, you should have fun and do those things that young guys do.

Brady has three years left on an extension that he signed in 2013. The $26 million in base salary for those three years becomes guaranteed if he’s still on the team for the last game of this season — which is a certainty at this point. If he plays out his contract, he’ll still be quarterbacking the Patriots at age 40.

Read more: http://www.businessinsider.com/tom-brady-sleep-2014-11#ixzz3Ixv4iJhb

Sleep Doctor is Guru of Slumber for Professional Sports Teams

May 20th, 2014 Raquel Rothe

More practice or more sleep? Most sports teams know intuitively that sleep is essential, and they enforce the notion with strict curfews.

The idea that sleep can add up to a real advantage in high-stakes sports can be seen in the high respect given to Harvard sleep specialist Charles Czeisler. According to a lengthy story in the Atlantic by Danielle Elliot, Dr. Czeisler gets frequent calls from NHL and NBA coaches asking for advice.

According to Elliot, Czeisler is a tenured professor at Harvard Medical School and a go-to expert for professional sports teams from every major league. “In the age of analytics-as-religion, teams are looking for every possible way to squeeze more skill out of elite athletes,” writes Elliot. “They consult experts on everything from the number of minutes a player should be on the court to how many fourth down conversions they should attempt. But Czeisler recommends something much simpler: more sleep.”

As director of the Division Sleep Medicine at Harvard, Czeisler is known around the NBA as the Sleep Doctor. “Jovial, he presents most of the research with a slight laugh, as if to say none of this should come as a surprise,” writes Elliot. “It’s sleep. And yet, it’s so poorly understood. Beyond sports, he’s also consulted with NASA and the Secret Service.”

Source: The Atlantic

Exercise Is No Quick Cure for Insomnia

August 27th, 2013 Raquel Rothe

Exercise is a common prescription for insomnia. But spending 45 minutes on the treadmill one day won’t translate into better sleep that night, according to new Northwestern Medicine research.

“If you have insomnia, you won’t exercise yourself into sleep right away,” said lead study author Kelly Glazer Baron, a clinical psychologist and director of the behavioral sleep program at Northwestern University Feinberg School of Medicine. “It’s a long-term relationship. You have to keep at it and not get discouraged.”

This is the first long-term study to show aerobic exercise during the day does not result in improved sleep that same night when people have existing sleep problems. Most studies on the daily effects of exercise and sleep have been done with healthy sleepers.

The study also showed people exercise less following nights with worse sleep.

“Sleeping poorly doesn’t change your aerobic capacity, but it changes people’s perception of their exertion,” Baron said. “They feel more exhausted.”

Baron conducted the study with coauthor Kathryn Reid, research associate professor of neurology at Feinberg, and senior author Phyllis Zee, MD, the Benjamin and Virginia T. Boshes Professor of Neurology at Feinberg and director of the Sleep Disorders Center at Northwestern Memorial Hospital.

“This new study shows exercise and sleep affect each other in both directions: regular long-term exercise is good for sleep but poor sleep can also lead to less exercise. So in the end, sleep still trumps everything as far as health is concerned,” Zee said.

Baron decided to analyze the daily effect of exercise after hearing her patients with insomnia complain the exercise she recommended didn’t help them right away.

“They’d say, ‘I exercised so hard yesterday and didn’t sleep at all,’” Baron said. “The prevailing thought is that exercise improves sleep, but I thought it probably wasn’t that simple for people with insomnia.”

Why does it take time for exercise to impact sleep?

“Patients with insomnia have a heightened level of brain activity and it takes time to re-establish a more normal level that can facilitate sleep,” Zee said. “Rather than medications, which can induce sleep quickly, exercise may be a healthier way to improve sleep because it could address the underlying problem.”

The study participants were older women, who have the highest prevalence of insomnia. Exercise is an optimum approach to promote sleep in an older population because drugs can cause memory impairment and falls.

Baron thinks the results also could apply to men because there is no evidence of gender differences in behavioral treatments for insomnia.

For the study, Baron performed an analysis of data from a 2010 clinical trial (by the same group of Northwestern researchers on the current paper) that demonstrated the ability of aerobic exercise to improve sleep, mood, and vitality over a 16-week period in middle-age-to-older adults with insomnia. She and colleagues examined the daily sleep data from 11 women ages 57 to 70.

The key message is that people with sleep disturbances have to be persistent with exercise.
“People have to realize that even if they don’t want to exercise, that’s the time they need to dig in their heels and get themselves out there,” Baron said. “Write a note on your mirror that says ‘Just Do It!’ It will help in the long run.”


July 19th, 2013 Raquel Rothe
Posted July 18, 2013 at 10:19 am

by Laurie Saloman/El Dorado Springs Sun

Take a page from the olden days and get enough rest despite the challenges of today’s modern life.

Have you ever wondered if a good night’s sleep was more easily achieved a century ago than today? While our basic human need for rest remains the same, the landscape of modern life looks very different than it did 100 or more years ago. And while some developments have made life easier, certain inventions have made it harder to get much-needed rest:

Electronics. There certainly were no cell phones, TVs or iPads at the turn of the last century. Home lighting, if there was any, was far more rudimentary than it is today. Many families relied on candlelight. Inconvenient, perhaps, but the lack of electricity and electronic devices meant people generally went to bed once it was dark outside. Today, there are a myriad of distractions that may keep you from your bed. Compounding the problem is that studies show exposure to light stimulates our brains and can keep you awake long after you’ve finally shut down electronics. Experts recommend keeping computers, TVs, cell phones, and other light-emitting devices out of the bedroom, or at least powering them down so they don’t give off ambient light.

Automated Work. In the last century, physical labor was common. Most people didn’t have cars, so they walked more. Many people had to work hard to grow and prepare their own food. Life was not spent sitting behind the wheel or behind a desk, the way it is now for so many of us. A hundred years ago nobody went to the gym after work, because they didn’t have to—they got plenty of physical exercise just going about their day. This activity no doubt helped them fall asleep easily at bedtime and sleep more soundly. In contrast, people who don’t hit the gym until 8 p.m. may be wired well past midnight, as experts say it takes hours after exercise for body temperature to drop enough to induce sleep.

Blackout shades and sleep masks. Many people rely on these so daylight streaming in through the curtains doesn’t disturb them. But 100 years ago, people often got up when the sun rose. Just as they didn’t rely on artificial light to keep them up at night, they didn’t depend on artificial dark to keep them asleep in the morning. Research at the University of Toronto shows that early birds are happier and healthier than night owls, so open your shades and let nature guide your sleep habits.

Microwaves. Studies indicate that eating too close to bedtime can cause abdominal discomfort and interfere with sleep. A century ago, it was much more of an effort to prepare or reheat a meal. Today, it’s all too easy to press a few buttons and have a meal at any hour. Try to eat dinner at a reasonably early hour every night, and you’ll go to bed feeling satisfied, not uncomfortably full.

Patient-Athletes and The Spectrum of Health

June 12th, 2013 Raquel Rothe

By David Lain, PhD, JD, FAARC, FCCP, RRT, RCP

Posted on: June 5, 2013
The Ochsner Ironman 70.3 New Orleans 2013 is in the books. Race day was April 21st. The conditions were nearly perfect and the professional athletes provided one of the most exciting finishes for 70.3 miles on record. My time was not as impressive as the professionals — not even close to my best time — but I raced for another reason. I raced to support Ochsner.

Years ago, I worked at Memorial Medical Center in Savannah, Georgia. There, we had a top-level neonatal unit, and like all NICUs, we’d occasionally reach capacity. As part of our neonatal program we had a neonatal transport team, of which I was a member. We’d transport babies to and from our hospital via ambulance, helicopter and fixed wing. Some of our longest transports landed us at Ochsner. While I never worked at Ochsner, those transports, their receiving teams, and the shared spirit left me with a binding impression. I was determined to race the Ironman 70.3 in New Orleans because of Ochsner.

What is impressive is that Ochsner supports an event where the participants are often at the opposite end of a spectrum of wellness compared to the individuals they treat. Ochsner is not alone in this pursuit.

Herman Hospital in Texas supports an Ironman 140.6 event. This is the longest Ironman distance made popular by the annual Ironman World Championship held in Kona, Hawaii. Kaiser-Permanente sponsors an event, as do many other hospitals with events ranging from 5K runs to marathons as well as triathlons. Hospitals offer more to the community than a place to go when you are sick or injured.

Hospitals are vital to a community. Of course, they are the haven for health care, but health care goes beyond managing the infirmed. One hospital, and probably others, offers a fitness gym within its Cardiac and Pulmonary Rehab Center. The patient with lung disease or the runner preparing for her next 10K race could occupy treadmills positioned side-by-side. There, in that center, side-by-side, were athletes and patient-athletes.

At a rehab program in Tennessee I was introduced to two gentlemen just after they’d finished an hour on a treadmill. During their workout they were side-by-side and glancing over observing the speed to which their neighbor’s treadmill had been set. It was possible to watch one, see him cut his eyes over, and then momentarily increase is speed. Then, naturally, his colleague repeated the maneuver. What I learned is that neither man could make it into the building without assistance when they enrolled into the program. Several weeks later, both men completed the hospital’s 5K event. They didn’t set records or place in their age groups. But they both earned more than a finisher’s medal.

Hospitals can inspire individuals; they are filled with inspiring people. When our hospitals extend and promote health and wellness it goes noticed. Those of us that participate in sporting events and work in health care recognize that at anytime we can become patient-athletes.

UC Berkeley study links sleep deprivation to quality of romance

March 27th, 2013 Raquel Rothe


A new psychology study out of UC Berkeley has found that sleep deprivation, something college students are all too familiar with, can explain problems with expressing appreciation in romantic relationships.

Head researcher Amie Gordon, a sixth-year graduate student pursuing a doctorate in social-personality psychology, conducted three studies to examine the correlation between sleep and gratitude in relationships and found that sleep deprivation is associated with reduced feelings of gratitude toward romantic partners.

According to Gordon, people suffering from a lack of sleep tend to be more self-centered, often leading them to prioritize their own needs over those of their partners. These sleep-deprived individuals feel too tired to express gratitude, leaving their partners feeling unappreciated.

In the three studies, Gordon and her team asked participants how well they slept and how appreciative they felt. The participants were also asked to keep daily diaries over the duration of two weeks to document their sleep patterns and to evaluate how much they appreciated their significant others.

Gordon found that when both partners had good sleeping habits, each felt more grateful toward the other and in turn felt more appreciated by the other in comparison to couples with one or both partners had poor sleeping habits.

“A major cause of breakups is that one or both partners feel like they are being taken for granted,” Gordon said. “Studies have shown that people who appreciate and feel appreciated by their partners are more committed to their relationships and are less likely to break up.”

Emiliana Simon-Thomas, the science director of the UC Berkeley Greater Good Science Center, explained that gratitude plays an important role not only in romantic relationships but in all types of social interactions because gratitude is an external process that involves focusing one’s attention outward.

According to Simon-Thomas, the ability to focus on things outside of oneself, such as another person’s concerns and expectations, is essential to gratitude, and this ability allows all types of relationships to thrive.

“A lot of people pride themselves on how they can get by on lack of sleep, but they don’t realize the social consequences that poor sleep can have,” Gordon said.

The positive effects of gratitude are not just limited to successful relationships. The expression of gratitude has also been linked to positive mental and physical benefits, which can include fewer headaches and stomachaches, as well as better cardiovascular health.

Gordon said that the results of the study have implications for relationships and parenthood, as well as furthering the understanding of how biological processes can affect emotions. According to Gordon, satisfaction in relationships deteriorates with couples who have newborns because these couples are often sleep-deprived.

She also noted that the link between the biological process of sleep and the ability to express gratitude could be another point of research for how other bodily mechanisms, such as feeling hunger or being cold, can affect emotions.

Pooja Mhatre is the lead research and ideas reporter. Contact her at pmahtre@dailycal.org.

Will Changing My Diet Help Me Sleep Better?

February 18th, 2013 Raquel Rothe

New studies have claimed links between the way we eat and the way we rest at night

A good diet and a sensible bedtime certainly won’t do any harm. Photograph: Peter Dazeley/Getty Images

We are what we eat, and now researchers are saying that our diet affects how we sleep. A study, published in the journal Appetite, found differences in the diets of people who slept for seven to eight hours a night compared with those snoozing for five. Since less sleep is associated with high blood pressure, poorer blood-glucose control (increasing the risk of diabetes) and obesity (as is more sleep in some studies), shouldn’t we eat the foods that are most likely to help us sleep a healthy amount? And does anyone know what foods these are?

The solution

The study in Appetite used data from the US National Health and Nutrition Examination Survey and found that those who slept the standard seven to eight hours ate the greatest variety of foods. Those who slept the least (less than five hours) drank less water, took in less vitamin C, had less selenium (found in nuts, meat and shellfish) but ate more green, leafy vegetables. Longer sleep was associated with more carbohydrates, alcohol and less choline (found in eggs and fatty meats) and less theorbomine (found in chocolate and tea). The researchers took into account other factors such as obesity, physical activity and income, and still found these differences in diet.

They concluded that both long (nine hours-plus) and short sleep are associated with less varied diets but say they don’t know if changing diet would affect how long we sleep for. The study shows only an association, although the link with short and long sleep both being “unhealthy” holds true with a 2011 review of evidence about the length of sleep and risk of heart disease.

The evidence on what diet would help us sleep best isn’t clear. It is also not evident how much individual preferences for sleep – some like to sleep longer than others – affect these results. But there is more research on the relationship between sleep and weight, with studies showing the shorter the amount of sleep a person has, the hungrier they feel.

German study presented at the Annual Meeting of the Society for the Study of Ingestive Behavior last year showed that after just one night of sleep disruption the volunteers in the study were less energetic (so used up fewer calories) but hungrier. The researchers said their volunteers also had raised blood levels of ghrelin, a hormone linked to the feeling of hunger. A commentary a few months later in the Journal of the Canadian Medical Association backed this association, saying that while encouraging a weight-loss regime of eating less, moving more and sleeping more might be too simplistic, diets were helped by good amounts of high‑quality sleep

So while no one knows what foods will stop you waking up at 5am, you won’t go wrong with a more varied diet and a sensible bedtime.

Exercise and sleep

July 13th, 2012 Raquel Rothe

Did you know: doing aerobic exercise in the morning at least once a week will give you a better, deeper sleep.

6 Soothing Yoga Poses To Help You Sleep

July 10th, 2012 Raquel Rothe